Section 5, Lesson 5
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Wide Grip Lat Pull Down

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How To Do The Wide Grip Lat Pulldown


For this exercise, your gym should have a lat pulldown cable machine setup. If you’re working out at home, you need a cable machine where you can set the resistance to come from a high angle as well as a lat bar attachment.


a)Sit down facing the cable machine. Use the knee pads to lock in your legs and secure your knees directly above your ankles. You want to make sure your lower half is stabilized.

b)Extend your arms upwards to grab the bar at the widest grip position with your palms facing away from you. Your hands should be wider than shoulder-width apart.

Performing The Movement:

a) While slightly leaning back, brace your core, bring your shoulder blades down and back, and pull the bar down until it touches the top of your rib cage. 

b)Pause briefly at the bottom, squeeze your lats, and slowly return to the starting position.

c) Maintain tightness in your core and repeat!


Wide Grip Lat Pulldown Benefits

1. Stronger And Bigger Lats 

The wide grip lat pulldown works the outer portion of the lats more than the traditional lat pulldown. This wide grip variation also reduces tension on your biceps and forearms, which makes your lats work even harder to bring the weight down.

As a result, you maximize the contraction of your lats which helps to build a thicker, stronger back. A sturdy back is essential for improving your performance in athletics, other compound lifts, and simple day-to-day activities. 

2. Improved Posture

This pulldown variation is one of the best exercises to improve posture. Hours of sitting in chairs at work or while driving can cause an underuse of your lats and other back muscles.

As a result, this can lead to slouching, pain, and tension in your shoulders and back. 

The wide grip lat pulldown can serve as a posture corrector and help to activate these under utilized muscles. With regular exercise, you will be standing upright with proper posture in no time.